Another hot and humid day out, might as well get used to it as it’s settled in here for a while they say. For Breakfast I made a Breakfast Sandwich consisting of Egg Beater’s Egg Whites (1 serving), 2 Slices of Simple Truth Canadian Bacon, 1 slice of Sargento Colby Longhorn Ultra Thin Cheese, and all on a toasted Healthy Life Whole Grain English Muffin. Love that Canadian Bacon! After my morning workout went outside and cleaned up the driveway and around the house before it got too humid, lot of leaves out there already! Back in helped out Mom with laundry and did some light cleaning around the house. For dinner tonight it’s Spicy Baked Buttermilk Chicken Tenders w/ White Rice and Asparagus.

To start I mixed the buttermilk and hot wing sauce together in a shallow pan. Added in the chicken, coating well. Marinate in the refrigerator for 1 to 1-1/2 hours (I actually let it marinate for 3 hours). Preheated the oven to 400 degrees. Combined the Bread Crumbs, Panko, and Parmesan cheese (mixing well) in a shallow dish. Allow excess marinade to drip off each chicken strip before dredging it in the crumb mixture. Season to taste with Salt and Pepper and then dredge the strips in the crumb mixture. Spread 2 Teaspoons Extra Virgin Olive Oil over the bottom of a large baking sheet. Heat the pan in the oven for 5 minutes. Remove baking sheet from the oven and place the coated chicken strips in a single layer. Bake for 15-20 minutes until cooked through (165 degrees). Winner, Winner, Chicken Dinner (sorry had to use that)! The Chicken had a great crust on it and was moist and just bursting with flavor! You have the heat of the Wing Sauce along with the creaminess of the Buttermilk, and the crust of the Panko, it’s a perfect trio. A for sure “Keeper Recipe”

Then for one side dish I prepared Roasted Asparagus. To prepare the Asparagus I needed Extra Virgin Olive Oil, Garlic (minced), Sea Salt, Freshly grated Black Peppercorn, Lemon Juice, and Shredded Parmesan Cheese. To prepare it; Rinse clean the asparagus. Break the tough ends off of the asparagus and discard. Lay the asparagus spears out in a single layer in a baking dish or a foil-covered roasting pan. Drizzle olive oil over the spears, roll the asparagus back and forth until they are all covered with a thin layer of olive oil. Sprinkle with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly seasoned. Place pan in the preheated 400 degree oven and roast for approximately 8-10 minutes, depending on how thick your asparagus spears are, until lightly browned and tender when pierced with a fork. Drizzle with a little fresh lemon juice and shredded Parm Cheese before serving.

Then for the other side I prepared some Uncle Ben’s White Rice. I usually have Brown Rice but Mom and dad like White Rice so White it is! Easy to prepare; Just bring Water and Rice to a boil. Reduce heat and cover for 20 minutes and done! Rice is so good! For dessert later a Dole Mini Banana and a Honey Crisp Apple Slice.

Spicy Baked Buttermilk Chicken Tenders

Ingredients:

1 Package; Chicken Tenderloin, or Chicken Breasts cut lengthwise into 1″ wide strips
1 Cup Low – Fat Buttermilk
1/2 Cup Hot or Medium Wing Sauce
1 Cup Whole Grain Bread Crumbs (I made my own by putting 2 slices of Whole Grain Bread in a Food Processor)
1 Package Shake and Bake Panko Bread Crumbs
3 Tablespoons Kraft Grated Reduced Fat Parmesan Cheese
Sea Salt and Ground Black Pepper, to taste
2 Tablespoons Canola Oil
Bleu Cheese Dip or Wing Sauce, for dipping (optional)
Instructions:
* Mix buttermilk and hot wing sauce together in a shallow pan. Add in chicken, coating well. Marinate in the refrigerator for 1 to 1-1/2 hours.
* Preheat oven to 400 degrees. Combine bread crumbs, panko, and Parmesan cheese well in a shallow dish or loaf pan. Allow excess marinade to drip off each chicken strip before dredging it in the crumb mixture. Season to taste with Salt and Pepper and then dredge the strips in the crumb mixture.
* Spread 2 T. oil over the bottom of a large baking sheet. Heat in the oven for 5 minutes. Remove baking sheet from the oven and place the coated chicken strips in a single layer.
* Bake for 15-20 minutes until cooked through (165 degrees).